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The Shining

P6 CrossFit – CrossFit

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Warm-up

https://app.sugarwod.com/workouts/youtube.com/watch?v=VW42KKmjEZY

The Shining (Distance)

Run

4 Sets

3:00 (Moderate)

2:00 (Moderate/Fast)

1:00 (Fast)

-Walk 1:00 between sets-

STIMULUS and GOALS

We are working our aerobic capacity through a longer run piece.

Aim to maintain your pace for each intensity throughout

The Silence of the Lambs (Distance)

BikeErg

Warm-up: 5min from easy to moderate

30sec moderate (80rpm),

30sec moderate (85-90rpm)

30sec at moderate/hard pace (90rpm),

30sec at moderate/hard pace (95rpm)

30sec hard (100rpm), 30sec hard (105rpm)

2min recovery (50rpm)

2x (10min hard (85rpm), 5min easy (70rpm))

Total: 40min

*Adjust the damper setting to hit the RPMs and the targeted intensity.

*For example, Rich would might have damper on 1 for easy, 3 for mod, and 5 for hard at 85rpm

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